Here’s The Lowdown on All Things Women’s Protein
It doesn’t matter whether you’re a seasoned professional or a total newbie when it comes to hitting the gym, it’s pretty clear to all; protein is an absolute must if you’re looking to build muscle and blast the fat.
But how do you get enough protein in your diet? As always, the main thing to address is your diet; upping your intake of meats such as chicken and fish will work wonders for your macros, helping you achieve your daily protein goals and see that body change for the better.
Sometimes though, it’s not that simple, either you’re on the go or just can’t quite get enough muscle making protein in your daily diet; that’s where protein powders come in.
Long gone are the days when protein powder and fitness supplements were reserved ‘just for the men’, there are a whole host of women’s supplement, protein shakes and compounds available now for female gym fans; with more and more women recognising the benefits of protein powders and the like; improving results in and out of the gym.
Ok, so you’re sold on the power of protein, but where do you start? With so many different options on the market, it can quickly become a minefield of ‘which one’s the best?’, ‘which do I need?’ and ‘Am I doing this right?’. Don’t worry, we’re here for you!
Here’s a super simple guide to the best types of protein powder for women, no matter what your goal…
Quite possibly the most popular protein powder on the market; whey protein is a milk derived supplement which offers a great protein boost (how does 30g sound?) to give your daily diet that muscle building leg up.
What we love about whey protein is that it also provides every essential amino acid, helping you to feel, look and perform better, making it a ‘one stop shop’ for supplements. In short, if you take one protein powder, make it whey protein.
If you’re at the early stages of your fitness journey, we recommend adding whey protein as your go to supplement, as it will help bridge the gap in your diet, where you may be missing out on vital nutrients.
Another milk derivative protein, Casein offers much of the same benefits as whey, such as giving you all your essential amino acids, only delivered in a slower absorption rate. Whilst we’re major fans of whey protein, what with it being the ultimate powder, we also can’t get enough of casein! It’s perfect for late night protein boosts, delivering nutrients whilst you sleep. It’s also a pretty good option for breakfast times too (as part of a balanced diet!) as it will keep you going through the day, thanks to the slower update rate.
Sure, it generally delivers less protein per gram than it’s big sister whey, but it does have it’s own little uses. Here’s to you, casein.
Training on a vegan diet can be pretty tricky at the best of times, so it’s nice to know theirs a vegan protein powder out there for all you plant based lifters.
Pea isolate is the most popular vegan protein as it delivers impressive macros, whilst still being animal friendly. There’s a couple of extra benefits to pea protein too, firstly, concentrated pea isolate brings leucine, isoleucine and valine, to the table in abundance; helping boost your all important essential acids.
What’s more, vegan protein in the form of pea isolate has been proven to satiate longer than whey protein, a major benefit if you’re looking to shred some fat.
Plant Based Proteins
Mixing a number of different plant based sources, such as pea, hemp and rice can deliver a vegan friendly protein powder with a well balanced nutritional value.
Whilst most plant based mixes don’t offer all 9 essential bcaa’s, they shouldn’t be readily discarded! Plant based protein offers a natural healthy mix of powders, which are super tasty and a good addition to any healthy diet.
Which Protein Powder is Best For Women?
If you’re looking for a simple ‘all in one’ coverall protein, we recommend a full mix All In One Protein, which contains all your essential amino acids, as well as a very good macro breakdown of protein and carbs, to help you build muscle and shed fat as part of a structured diet and lifting routine.
Of course, there are exemptions to the rule. For instance, if you’re on a calorie deficit, or following a vegan diet, then a diet protein or vegan protein will deliver everything you need, with nothing you don’t. We also recommend using diet protein powders if you want maximum control of your diet, offering a protein boost, without added carbs.
How To Use Protein Powders
Supplementing your diet with protein powder couldn’t be easier! The most simple way is to mix a powder of your choice with water or milk. Remember, if you’re counting the calories and macro-nutrients of your diet, keep the added milk in mind. Powder can also be mixed with almond or soy milk for a dairy free treat.
If you want our opinion, milk and protein powder are meant to be, we love mixing ours with milk for that extra creamy shake flavour; well worth the added calories.
There are plenty of other ways you can introduce your protein powder into your diet, such as protein pancakes, overnight oats with a serving of protein or even mixed into muffins; the possibilities are endless!
Things To Remember
It’s important to remember than protein supplements are just that; supplements. We’re believe in protein powder as a great addition to any fitness diet, but there are some limitations. That’s why it’s majorly important to eat a well balanced diet, filled with fruit and veggies and plenty of protein from meats or vegan friendly sources. One last thing, if you’re a newbie, don’t get too hung up on the minor details to begin with, get out there, hit the gym and have fun!
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